WOD Monday, June 29, 2015

WARM-UP

5 Box Jumps

5 Kip Swings

5 Push-Ups

5 Snatches

5 Box Jumps

STRENGTH

EMOM x 10min

E: 5 Pull-Up

O: 5 Burpees

WOD

3min AMRAP

3 Snatch (95/55)

6 Box Jump-overs

2 Snatch (115/75)

6 Box Jump-overs

1 Snatch (135/95)

6 Box Jump-overs

BARBELL CLUB WORK

1. snatch: work up to a heavy single.  whatever that heavy single is.  then take 90% of that heavy single x 1, 85%x1, 80%x1.

2. clean and jerk: same as snatch.